🧘‍♀️ YOGA STYLES & BASIC MOVES

Yoga comes in many styles—some slow and meditative, others fast and strength-focused. Understanding these helps you choose what suits your goals.

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1. Hatha Yoga

About the style:
A gentle and traditional style that focuses on slow, controlled poses and breathing. Ideal for beginners.

Basic moves to practice:

• Mountain Pose (Tadasana): Stand tall, feet hip-width, core engaged. Builds posture awareness.

• Cat-Cow (Marjaryasana-Bitilasana): Arch and round your spine on hands and knees to warm up the back.

• Bridge Pose: Lying down, lift your hips—great for glutes and lower back strength.

Why it helps:

• Improves flexibility, posture, and breathing.

• Lays the foundation for all other yoga forms.

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2. Vinyasa Yoga

About the style:
A faster, flow-based practice linking breath with movement. Builds heat, strength, and endurance.

Basic moves & flow elements:

• Sun Salutation A (Surya Namaskar A): Includes Forward Fold → Plank → Chaturanga → Upward Dog → Downward Dog.

• High Lunge: Strengthens legs and core.

• Chaturanga Push-Up: Builds significant upper-body strength.

Why it helps:

• Increases cardiovascular fitness.

• Builds whole-body strength and stability.

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3. Ashtanga Yoga

About the style:
A structured, disciplined, repeating sequence of poses. Physically demanding but extremely effective for strength.

Beginner-friendly prep moves:

• Plank to Low Plank transitions to strengthen shoulders and core.

• Standing balance poses like Tree Pose to improve stability.

• Seated forward fold to stretch hamstrings for deeper Ashtanga poses.

Why it helps:

• Builds muscular endurance and mental focus.

• Great for structured learners.

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4. Yin Yoga

About the style:
Slow, meditative stretching held for 2–5 minutes. Targets deep connective tissues.

Basic beginner poses:

• Butterfly Pose (seated forward fold with feet together).

• Sphinx Pose for gentle lower-back extension.

• Reclined twists to release tension.

Why it helps:

• Enhances flexibility and joint mobility.

• Reduces stress and aids recovery from strength training.

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5. Restorative Yoga

About the style:
Very gentle, uses props like bolsters, blankets, and blocks. Perfect for recovery, stress relief, and beginners.

Basic moves:

• Supported Child’s Pose using a bolster.

• Legs Up the Wall for circulation.

• Supported Reclining Bound Angle Pose to open the hips.

Why it helps:

• Lowers stress.

• Allows safe intro to yoga if mobility is limited.

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6. Power Yoga

About the style:
A more athletic, gym-friendly yoga style based loosely on Ashtanga. Builds serious strength.

Beginner power moves:

• Chair Pose (builds legs and glutes).

• Warrior II & Warrior III (full-body strength and balance).

• Side Plank (core and obliques).

Why it helps:

• Excellent for toning and building muscle.

• Helps beginners who enjoy a workout-style yoga.

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🤸‍♀️ PILATES STYLES & BASIC TECHNIQUES

Pilates focuses strongly on core, posture, control, and breath. There are two main styles:

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1. Mat Pilates

About the style:
Performed on a mat using bodyweight. Great for beginners and accessible at home.

Basic fundamental moves:

• The Hundred: Lying on your back, legs lifted, pump arms to warm core.

• Roll-Up: Strengthens abdominals and improves spine flexibility.

• Single-Leg Stretch: Alternating legs to activate the deep core muscles.

• Swimming Pose: Strengthens back extensors.

Why it helps:

• Builds core strength and stability.

• Requires no equipment.

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2. Reformer Pilates

About the style:
Uses a spring-loaded machine to add resistance. Often requires a studio, but understanding basics helps before joining classes.

Foundational moves:

• Footwork Series: Lying on the carriage, pushing the footbar for leg strength.

• Feet in Straps: Builds core, hips, and flexibility.

• Short Spine Massage: A core and hamstring-focused movement.

• Plank to Pike on Reformer: Advanced core activation.

Why it helps:

• Creates balanced, controlled strength.

• Safer for joints due to adjustable springs.

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3. Contemporary Pilates

A modern, more flexible version mixing classical Pilates with physical therapy techniques and functional movement.

Good beginner exercises:

• Pelvic Curl: Strengthens core and glutes.

• Side-Lying Leg Lifts: Improves hip stability.

• Shoulder Bridge Variations: Builds control and stability.

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💪 BASIC EXERCISE TECHNIQUES TO BUILD MUSCLE BEFORE JOINING CLASSES

Whether your goal is yoga, Pilates, or general fitness, these foundational strength-builders help you feel confident before stepping into a class.

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Bodyweight Strength Training

1. Squats

Focus: Legs, glutes, and core.

• Stand with feet shoulder width.

• Push hips back and bend knees to 90 degrees.

• Keep chest lifted and back neutral.

2. Lunges

Focus: Legs, glutes, balance.

• Step one foot forward and lower until both knees bend.

• Push back through the front heel.

3. Planks

Focus: Core, shoulders, posture muscles.

• Maintain straight line head-to-heels.

• Avoid sinking through the lower back.

4. Push-Ups

Focus: Chest, shoulders, arms, core.

• Start with modified (knees down) if needed.

• Gradually progress to full push-ups.

5. Glute Bridges

Focus: Glutes, hamstrings, low back.

• Lie on back, knees bent, lift hips while squeezing glutes.

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Basic Mobility & Flexibility Training

Essential for yoga and Pilates:

1. Hip Flexor Stretch

Reduces tightness from sitting, improves lunges and squats.

2. Hamstring Stretch

Helps forward folds and Pilates roll-ups.

3. Shoulder Mobility Circles

Prepares shoulders for planks, downward dog, and Pilates arm work.

4. Spine Rotations

Improves mobility for twists and Pilates spinal articulation.

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Breathing Techniques

Breath control is essential:

Yoga Breathing (Ujjayi Breath)

• Controlled, ocean-like breath.

• Helps calm the nervous system.

Pilates Breathing

• Inhale through the nose, exhale through pursed lips.

• Engage deep core muscles on exhale.

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🧱 HOW THESE MOVEMENTS PREPARE YOU FOR CLASSES

✔ Build baseline strength for holding yoga poses

✔ Improve body awareness so transitions feel smoother

✔ Strengthen the core for Pilates roll-ups, planks, and balance work

✔ Increase mobility to prevent injuries

✔ Develop confidence so you can follow instructors easily

✔ Boost stamina to keep up with class pace